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Matt's Upper Lower split

by James East

Program Description

It's main purpose is to grow my lagging biceps and keep my bench strong while trying to even out my pecs. If you want to run it and want more leg work, add squats to the lower day.

Program Overview

  • Level
    Intermediate, Beginner, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2025 03:29
  • Last Edited
    Feb 20, 2025 02:12
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
20 reps
RPE 8
2
Bench Press (Barbell)
2
1 reps
RPE 10
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Supported Row (Machine)
4
15 reps
RPE 8
5
Seated Military Press (Barbell)
4
15 reps
RPE 8
6
Shrug (Dumbbell)
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
20 reps
RPE 8
2
Bench Press (Barbell)
2
1 reps
RPE 10
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Supported Row (Machine)
4
15 reps
RPE 8
5
Seated Military Press (Barbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
20 reps
RPE 8
2
Bench Press (Barbell)
2
1 reps
RPE 10
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Supported Row (Machine)
4
15 reps
RPE 8
5
Seated Military Press (Barbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
20 reps
RPE 8
2
Bench Press (Barbell)
2
1 reps
RPE 10
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Supported Row (Machine)
4
15 reps
RPE 8
5
Seated Military Press (Barbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
20 reps
RPE 8
2
Bench Press (Barbell)
2
1 reps
RPE 10
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Supported Row (Machine)
4
15 reps
RPE 8
5
Seated Military Press (Barbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
20 reps
RPE 8
2
Bench Press (Barbell)
2
1 reps
RPE 10
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Supported Row (Machine)
4
15 reps
RPE 8
5
Seated Military Press (Barbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
20 reps
RPE 8
2
Bench Press (Barbell)
2
1 reps
RPE 10
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Supported Row (Machine)
4
15 reps
RPE 8
5
Seated Military Press (Barbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
20 reps
RPE 8
2
Bench Press (Barbell)
2
1 reps
RPE 10
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Supported Row (Machine)
4
15 reps
RPE 8
5
Seated Military Press (Barbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
20 reps
RPE 8
2
Bench Press (Barbell)
2
1 reps
RPE 10
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Supported Row (Machine)
4
15 reps
RPE 8
5
Seated Military Press (Barbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
20 reps
RPE 8
2
Bench Press (Barbell)
2
1 reps
RPE 10
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Supported Row (Machine)
4
15 reps
RPE 8
5
Seated Military Press (Barbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
20 reps
RPE 8
2
Bench Press (Barbell)
2
1 reps
RPE 10
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Supported Row (Machine)
4
15 reps
RPE 8
5
Seated Military Press (Barbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
20 reps
RPE 8
2
Bench Press (Barbell)
2
1 reps
RPE 10
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Supported Row (Machine)
4
15 reps
RPE 8
5
Seated Military Press (Barbell)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 7.5
4
French Press
4
15 reps
RPE 7.5
5
Y Raise
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 7.5
4
French Press
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 7.5
4
French Press
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 7.5
4
French Press
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 7.5
4
French Press
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 7.5
4
French Press
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 7.5
4
French Press
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 7.5
4
French Press
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 7.5
4
French Press
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 7.5
4
French Press
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 7.5
4
French Press
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
15 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 7.5
4
French Press
4
15 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Bicep Curl (Barbell)
3 Sets
20 Reps
@8
2
Bench Press (Barbell)
2 Sets
1 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
15 Reps
@8
4
Chest Supported Row (Machine)
4 Sets
15 Reps
@8
5
Seated Military Press (Barbell)
4 Sets
15 Reps
@8
6
Shrug (Dumbbell)
3 Sets
20 Reps
@7
Day 2
1
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
20 Reps
@7.5
4
French Press
4 Sets
15 Reps
@7.5
5
Y Raise
4 Sets
15 Reps
@7.5